1, push-ups in 5 groups. In groups of 20, the movements must be standard. If you can't do so much, you can reduce it appropriately (the comparison standard that you can basically do with your head forward). Rest between groups 1-3 minutes, and then relax muscles for 5- 10 minutes.

2, sit-ups 2 groups, a group of 50, 3 minutes. Take a 3-minute break between groups)

3. Two groups of breast enhancement, one group 100, 3 minutes. Take a 3-minute break between groups)

4, prone support 2 groups. A group of 30 seconds

Leg lift (8 times on both legs, 20 times on one leg, 2 minutes for singles and doubles), and 2 minutes rest between groups)

Do exercises twice a day, once at 14 and once at 2 1. Every week, due to my own feelings, I will add 5- 10 time lesson for 30 seconds (excluding relaxation and rest time). ※.

Diet:

1, in the morning: eat half a steamed stuffed bun or a flower roll or steamed stuffed bun. Half a bag of milk

2, Chinese: eat 1 set meal (cooking: 2 meat, 1 vegetarian, rice, soup)

3. In the evening: Do I have to change whether I eat 7 minutes full or not?

Please give us more valuable suggestions on sports, thank you.